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I am up and at the gym by 5:30 most mornings. After a good workout, I dash back home for a quick shower and then zip off to work. Nope-no time for breakfast.

But that is a huge mistake. We all know that. A healthy breakfast sets a successful eating pattern for the day, so we’d better make it a good one. That is a challenge on a tight schedule though. What is the solution? The Grab and Go breakfast.

No-not the drive through kind, the refrigerator leftover kind. Here is how to do it. First, grab a couple of eggs because they offer excellent protein. Why does that matter? Protein can help stabilize blood sugar and keeps the hunger pangs at bay. You feel full longer. Eggs pack a quality nutritional punch, so feel free to grab 3 or 4 of them. Next grab the leftover quinoa with spinach and pimento that you made last night for dinner.

Once you are at work, get situated. Check your emails, review your calendar, and fill your water bottle with refreshing ice water. Next, take your eggs and quinoa and find a microwave.

Crack your eggs into a glass microwave safe dish. Include one or two whole eggs and one or two of the whites only. Most of the protein in an egg resides in the white so use all of the whites. Don’t be afraid of those egg yolks though-they contain beneficial vitamins and minerals like choline, selenium, and B vitamins like folate.

Next, take a fork and whip up your eggs. If you are a milk drinker, add a few tablespoons to make your eggs fluffy. Add some pepper for a little kick. Pop it in the microwave.

Next, add in your grains. This adds fiber, texture, flavor and a bit more muscle building protein.

Finish cooking your eggs with the grains.

So there you have it. You are having a delicious healthy breakfast at the office in a snap. This is how to do a healthy Grab and Go breakfast. And the best part is that this is very budget friendly because you used leftovers. Love that! What are you doing with your leftovers?